I'll post the original recipe for these and then my version. I don't like to use 1/2 cans of things and i didn't have any vanilla pudding cups.
Pumpkin Crunchers
(2 Crunchers: approx. 60 calories, <1g fat, 4g fiber 1/2 HU)
Ingredients:
7.5 oz. pure pumpkin (1/2 of a 15 oz. can)
1/2 container Cool Whip Free
2 Sugar Free Jell-O Pudding Snacks; Vanilla
3/4 cup Fiber One cereal
Cinnamon; to taste
Directions:
Combine pumpkin, Cool Whip and Jell-O in a bowl. Stir in Fiber One. Spoon into nonstick mini muffin tins and freeze. Makes 15 yummy "nuggets."
My Pumpkin Crunchers
1 oz sugar free fat free vanilla pudding,
2 c. skim milk
15 oz canned pumpkin
8 oz Cool Whip Free, thawed
1 1/2 c. All Bran
1 tsp cinnamon
Combine pudding mix and milk. Then add pumpkin and cinnamon. Fold in Cool Whip and All Bran. Spray 28 muffin cups with cooking spray and spoon mixture into each cup and freeze.
Yield: 28 servings. Per serving= 37 Calories; trace Fat (4.1% calories from fat); 1g Protein; 8g Carbohydrate; 2g Dietary Fiber; trace Cholesterol; 61mg Sodium. Exchanges: 0 Grain(Starch); 0 Vegetable; 0 Non-Fat Milk; 0 Fat.
Thursday, May 22, 2008
Grape Salad
The grapes i bought were too tart so i made this salad to sweeten them up.
Grape Salad
1 TB sugar free fat free white chocolate pudding mix
3 TB skim milk
1 oz light cream cheese
1 C. Cool Whip Free, thawed
3 c. seedless red grapes
Combine pudding, milk, and cream cheese. Fold in Cool Whip and grapes. Chill until ready to serve.
Yield: 6 (1/2 cup) servings. Per serving= 92 cal, 1 g fat, 1g fiber, 20g carbs, 1g protein, ,137 mg sodium
Grape Salad
1 TB sugar free fat free white chocolate pudding mix
3 TB skim milk
1 oz light cream cheese
1 C. Cool Whip Free, thawed
3 c. seedless red grapes
Combine pudding, milk, and cream cheese. Fold in Cool Whip and grapes. Chill until ready to serve.
Yield: 6 (1/2 cup) servings. Per serving= 92 cal, 1 g fat, 1g fiber, 20g carbs, 1g protein, ,137 mg sodium
Sunday, May 18, 2008
pasta with soyrizo and spinach
This was really easy to make and I was surprised that it tasted pretty good too. I usually think of soyrizo as a mexican meat and this dish has a lot of Italian aspects.
Pasta with Soyrizo and Spinach
6 oz uncooked Smart Taste penne pasta
2 TB diced onion
6 oz uncooked soyrizo
15 oz fire roasted tomatoes, drained
15 oz water-packed artichoke hearts, rinsed, drained and quartered
Dash garlic powder
1/4 teaspoon dried oregano
1/8 teaspoon salt
1/8 teaspoon pepper
3 cups chopped fresh spinach
2 tablespoons grated reduced fat Parmesan cheese
Cook pasta in a medium saucepan of boiling water. Meanwhile, in a large skillet, saute’ the onions. Add the soyrizo, tomatoes, artichokes, garlic powder, oregano, salt and pepper; combine well. Add spinach; cook and stir for 1-2 minutes or until wilted. Drain pasta and add to soyrizo mixture. Sprinkle with Parmesan cheese.
Yield: 4 servings. Per serving= 312 Calories; 9g Fat (23.2% calories from fat); 14g Protein; 51g Carbohydrate; 9g Dietary Fiber; 3mg Cholesterol; 908mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Vegetable; 0 Fat.
Here's the original recipe:
One serving:
1-1/4 cups pasta with 1 cup chorizo mixture
Calories: 635, Fat, 37g Fiber 5g
Pasta with Chorizo and Spinach
1-1/4 cups uncooked penne pasta
1/3 pound uncooked chorizo or bulk spicy pork sausage
1 small onion, thinly sliced
4 ounces sliced fresh mushrooms
1/3 cup water-packed artichoke hearts, rinsed, drained and quartered
1/3 cup chopped oil-packed sun-dried tomatoes, drained
1 garlic clove, minced
1/4 teaspoon dried oregano
1/8 teaspoon salt
1/8 teaspoon pepper
4 teaspoons olive oil
3 cups chopped fresh spinach
2 tablespoons grated Parmesan cheese
Cook pasta according to package directions. Meanwhile, in a large skillet, saute the chorizo, onion, mushrooms, artichokes, tomatoes, garlic, oregano, salt and pepper in oil until chorizo is no longer pink and vegetables are tender.
Add spinach; cook and stir for 1-2 minutes or until wilted. Drain pasta; top with chorizo mixture. Sprinkle with Parmesan cheese. Yield: 2 servings.
Pasta with Soyrizo and Spinach
6 oz uncooked Smart Taste penne pasta
2 TB diced onion
6 oz uncooked soyrizo
15 oz fire roasted tomatoes, drained
15 oz water-packed artichoke hearts, rinsed, drained and quartered
Dash garlic powder
1/4 teaspoon dried oregano
1/8 teaspoon salt
1/8 teaspoon pepper
3 cups chopped fresh spinach
2 tablespoons grated reduced fat Parmesan cheese
Cook pasta in a medium saucepan of boiling water. Meanwhile, in a large skillet, saute’ the onions. Add the soyrizo, tomatoes, artichokes, garlic powder, oregano, salt and pepper; combine well. Add spinach; cook and stir for 1-2 minutes or until wilted. Drain pasta and add to soyrizo mixture. Sprinkle with Parmesan cheese.
Yield: 4 servings. Per serving= 312 Calories; 9g Fat (23.2% calories from fat); 14g Protein; 51g Carbohydrate; 9g Dietary Fiber; 3mg Cholesterol; 908mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Vegetable; 0 Fat.
Here's the original recipe:
One serving:
1-1/4 cups pasta with 1 cup chorizo mixture
Calories: 635, Fat, 37g Fiber 5g
Pasta with Chorizo and Spinach
1-1/4 cups uncooked penne pasta
1/3 pound uncooked chorizo or bulk spicy pork sausage
1 small onion, thinly sliced
4 ounces sliced fresh mushrooms
1/3 cup water-packed artichoke hearts, rinsed, drained and quartered
1/3 cup chopped oil-packed sun-dried tomatoes, drained
1 garlic clove, minced
1/4 teaspoon dried oregano
1/8 teaspoon salt
1/8 teaspoon pepper
4 teaspoons olive oil
3 cups chopped fresh spinach
2 tablespoons grated Parmesan cheese
Cook pasta according to package directions. Meanwhile, in a large skillet, saute the chorizo, onion, mushrooms, artichokes, tomatoes, garlic, oregano, salt and pepper in oil until chorizo is no longer pink and vegetables are tender.
Add spinach; cook and stir for 1-2 minutes or until wilted. Drain pasta; top with chorizo mixture. Sprinkle with Parmesan cheese. Yield: 2 servings.
Layered Chicken and Black Bean Enchilada Casserole
I made this today. It was very good.
Layered Chicken and Black Bean Enchilada Casserole
½ c. salsa
8 (6 inch) corn tortillas
1 cups diced cooked chicken breast meat
11 oz Rotel tomatoes with green chilies
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
4 oz light cream cheese
2 tablespoons chopped fresh cilantro
1 (15 ounce) can black beans, rinsed and drained
1/2 cup shredded Mexican blend cheese
Preheat the oven to 375 degrees F (190 degrees C). Spread salsa over the bottom of an 11x7 inch baking dish. Cut tortillas in half. Place 8 tortilla halves over the sauce, overlapping where necessary. In medium bowl, combine chicken, tomatoes, cumin, chili powder, coriander and cream cheese. Heat in microwave 30-45 seconds to soften cream cheese; mix well. Then add cilantro and black beans. Spoon half of the chicken mixture over the tortillas. Place remaining tortilla halves over chicken mixture. Pour the remaining chicken mixture over the tortillas. Top with cheese. Bake for 30 minutes in the preheated oven. Let stand 10 minutes before serving.
Yield: 4 servings. Per serving= 398 Calories; 13g Fat (29.1% calories from fat); 27g Protein; 45g Carbohydrate; 9g Dietary Fiber; 55mg Cholesterol; 1146mg Sodium. Exchanges: 2 1/2 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 1 Fat; 0 Other Carbohydrates.
The Lord will work out his plans for my life-
for your faithful love, O Lord, endures forever. Don't abandon me, for you made me.
-Psalm 138:8
Layered Chicken and Black Bean Enchilada Casserole
½ c. salsa
8 (6 inch) corn tortillas
1 cups diced cooked chicken breast meat
11 oz Rotel tomatoes with green chilies
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
4 oz light cream cheese
2 tablespoons chopped fresh cilantro
1 (15 ounce) can black beans, rinsed and drained
1/2 cup shredded Mexican blend cheese
Preheat the oven to 375 degrees F (190 degrees C). Spread salsa over the bottom of an 11x7 inch baking dish. Cut tortillas in half. Place 8 tortilla halves over the sauce, overlapping where necessary. In medium bowl, combine chicken, tomatoes, cumin, chili powder, coriander and cream cheese. Heat in microwave 30-45 seconds to soften cream cheese; mix well. Then add cilantro and black beans. Spoon half of the chicken mixture over the tortillas. Place remaining tortilla halves over chicken mixture. Pour the remaining chicken mixture over the tortillas. Top with cheese. Bake for 30 minutes in the preheated oven. Let stand 10 minutes before serving.
Yield: 4 servings. Per serving= 398 Calories; 13g Fat (29.1% calories from fat); 27g Protein; 45g Carbohydrate; 9g Dietary Fiber; 55mg Cholesterol; 1146mg Sodium. Exchanges: 2 1/2 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 1 Fat; 0 Other Carbohydrates.
The Lord will work out his plans for my life-
for your faithful love, O Lord, endures forever. Don't abandon me, for you made me.
-Psalm 138:8
Friday, May 16, 2008
Peach Bread
This is my second time to make this one. This first attempt was good, but i thought it could be better. and here it is!
Peach Bread
18.25 oz white cake mix (or yellow cake mix)
2 egg whites
2 15 oz can peaches in Splenda/water, 1 drained, 1 undrained
1 tsp cinnamon
6 oz nonfat vanilla yogurt
1 tsp vanilla
Cooking spray
Combine cake mix, egg whites and liquid from peaches. Add cinnamon, yogurt and vanilla. Dice peaches and fold into batter. Pour into 2 loaf pans sprayed with cooking spray. Bake at 350* for one hour.
Yield: 20 servings (cut each loaf in 10 slices). Per slice= 131 Calories; 3g Fat (20.6% calories from fat); 2g Protein; 24g Carbohydrate; 1g Dietary Fiber; 1mg Cholesterol; 191mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 1/2 Fat; 1 1/2 Other Carbohydrates.
The Lord will work out his plans for my life- for your faithful love, O Lord, endures forever. Don't abandon me, for you made me. -Psalm 138:8
Peach Bread
18.25 oz white cake mix (or yellow cake mix)
2 egg whites
2 15 oz can peaches in Splenda/water, 1 drained, 1 undrained
1 tsp cinnamon
6 oz nonfat vanilla yogurt
1 tsp vanilla
Cooking spray
Combine cake mix, egg whites and liquid from peaches. Add cinnamon, yogurt and vanilla. Dice peaches and fold into batter. Pour into 2 loaf pans sprayed with cooking spray. Bake at 350* for one hour.
Yield: 20 servings (cut each loaf in 10 slices). Per slice= 131 Calories; 3g Fat (20.6% calories from fat); 2g Protein; 24g Carbohydrate; 1g Dietary Fiber; 1mg Cholesterol; 191mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 1/2 Fat; 1 1/2 Other Carbohydrates.
The Lord will work out his plans for my life- for your faithful love, O Lord, endures forever. Don't abandon me, for you made me. -Psalm 138:8
SW Mini Quiche
I also took these today. They were tasty!
Southwest Mini Quiche
1 cup roasted chicken breast meat
2 tablespoons onion
3 tablespoons skim milk
2 eggs
3 egg whites
1/4 cup roasted red pepper
1/2 cup corn kernels
6 corn tortillas
1/2 cup cheese, reduced fat Sargento mexican blend
1 tablespoons taco seasoning mix
2 ounces green chiles
¼ c. chopped cilantro
Preheat oven to 350 degrees. Spray 12-cup muffin pan with nonstick spray. Quarter the tortillas and place 2 quarters in each muffin cup. Place a spoonful of chicken in each tortilla cup. Mix onions, cream, egg substitute, peppers, corn and taco seasoning in bowl. Pour scan 1/4 cup of mixture over chicken. Bake for 25 minutes, remove and top with cheese.
Yield: 12 servings. Per quiche= 89 Calories; 3g Fat (29.9% calories from fat); 7g Protein; 9g Carbohydrate; 1g Dietary Fiber; 44mg Cholesterol; 116mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates.
The Lord will work out his plans for my life- for your faithful love, O Lord, endures forever. Don't abandon me, for you made me. -Psalm 138:8
Southwest Mini Quiche
1 cup roasted chicken breast meat
2 tablespoons onion
3 tablespoons skim milk
2 eggs
3 egg whites
1/4 cup roasted red pepper
1/2 cup corn kernels
6 corn tortillas
1/2 cup cheese, reduced fat Sargento mexican blend
1 tablespoons taco seasoning mix
2 ounces green chiles
¼ c. chopped cilantro
Preheat oven to 350 degrees. Spray 12-cup muffin pan with nonstick spray. Quarter the tortillas and place 2 quarters in each muffin cup. Place a spoonful of chicken in each tortilla cup. Mix onions, cream, egg substitute, peppers, corn and taco seasoning in bowl. Pour scan 1/4 cup of mixture over chicken. Bake for 25 minutes, remove and top with cheese.
Yield: 12 servings. Per quiche= 89 Calories; 3g Fat (29.9% calories from fat); 7g Protein; 9g Carbohydrate; 1g Dietary Fiber; 44mg Cholesterol; 116mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates.
The Lord will work out his plans for my life- for your faithful love, O Lord, endures forever. Don't abandon me, for you made me. -Psalm 138:8
Buffalo chicken Pizza
What a big ol' good ol' day! I got to make lots of recipes today! I took the Pancake Squares today, plus made 2 more recipes.
This was good but the dressing was too much- too overwhelming. I was going to use a cup but used about 3/4, which was still too much so i'm cutting it to 1/2 cup.
Buffalo Chicken Pizza
Cooking spray
8 ounces crescent rolls, reduced fat, Pillsbury
1/2 cup fat free blue cheese salad dressing
1/2 cup wing sauce
1 1/2 cups roasted chicken breast meat
1 cup mozzarella cheese, 2%
Preheat oven to 375*. Spray cookie sheet with cooking spray. Spread crescent rolls on cookie sheet; seal seams. Bake 10-12 minutes, until just done. Spread dressing over crust. Combine chicken and wing sauce; spread over dressing. Top with cheese. Bake 10-12 minutes, until cheese has melted and crust is lightly browned.
Yield: 6 servings. Per serving= 280 Calories; 11g Fat (36.9% calories from fat); 19g Protein; 25g Carbohydrate; 0g Dietary Fiber; 39mg Cholesterol; 1207mg Sodium. Exchanges: 1 1/2 Lean Meat; 1/2 Other Carbohydrates.
The Lord will work out his plans for my life -for your faithful love, O Lord, endures forever. Don't abandon me, for you made me. - Psalm 138:8
This was good but the dressing was too much- too overwhelming. I was going to use a cup but used about 3/4, which was still too much so i'm cutting it to 1/2 cup.
Buffalo Chicken Pizza
Cooking spray
8 ounces crescent rolls, reduced fat, Pillsbury
1/2 cup fat free blue cheese salad dressing
1/2 cup wing sauce
1 1/2 cups roasted chicken breast meat
1 cup mozzarella cheese, 2%
Preheat oven to 375*. Spray cookie sheet with cooking spray. Spread crescent rolls on cookie sheet; seal seams. Bake 10-12 minutes, until just done. Spread dressing over crust. Combine chicken and wing sauce; spread over dressing. Top with cheese. Bake 10-12 minutes, until cheese has melted and crust is lightly browned.
Yield: 6 servings. Per serving= 280 Calories; 11g Fat (36.9% calories from fat); 19g Protein; 25g Carbohydrate; 0g Dietary Fiber; 39mg Cholesterol; 1207mg Sodium. Exchanges: 1 1/2 Lean Meat; 1/2 Other Carbohydrates.
The Lord will work out his plans for my life -for your faithful love, O Lord, endures forever. Don't abandon me, for you made me. - Psalm 138:8
Thursday, May 15, 2008
Pancake squares
This was my second attempt at this recipe and i think it turned out just right!
Pancake Squares
8 ounces sausage, reduced fat Jimmy Dean
Cooking spray
1/2 cup cheese, reduced fat Sargento mexican blend
1 egg
1/2 cup skim milk
1 cup reduced fat Bisquick®
2 tablespoons syrup, sugar free
1 tsp maple flavoring
¾ c. syrup, sugar free
Preheat oven to 350*. Brown sausage; drain. Spray 8x8 pan with cooking spray. Spread sausage into bottom of pan. Top with cheese. Combine egg, milk, Bisquick and syrup. Pour over sausage in pan. Bake uncovered 20 to 25 minutes or until golden brown. Serve topped with ¾ cup syrup.
Yield: 6 servings. Per serving= 233 Calories; 11g Fat (41.5% calories from fat); 12g Protein; 23g Carbohydrate; 1g Dietary Fiber; 65mg Cholesterol; 640mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 1/2 Fat.
How wonderful and pleasant it is when brothers live in harmony! -Psalm 133:1
Pancake Squares
8 ounces sausage, reduced fat Jimmy Dean
Cooking spray
1/2 cup cheese, reduced fat Sargento mexican blend
1 egg
1/2 cup skim milk
1 cup reduced fat Bisquick®
2 tablespoons syrup, sugar free
1 tsp maple flavoring
¾ c. syrup, sugar free
Preheat oven to 350*. Brown sausage; drain. Spray 8x8 pan with cooking spray. Spread sausage into bottom of pan. Top with cheese. Combine egg, milk, Bisquick and syrup. Pour over sausage in pan. Bake uncovered 20 to 25 minutes or until golden brown. Serve topped with ¾ cup syrup.
Yield: 6 servings. Per serving= 233 Calories; 11g Fat (41.5% calories from fat); 12g Protein; 23g Carbohydrate; 1g Dietary Fiber; 65mg Cholesterol; 640mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 1/2 Fat.
How wonderful and pleasant it is when brothers live in harmony! -Psalm 133:1
Tuesday, May 13, 2008
General's Chicken
I made this delicious dish tonight.
General's Chicken
cooking spray
2TB diced onion
1 lb boneless, skinless chicken thighs, cut into 1" cubes
1 TB soy sauce, low sodium
1 TB Asian chili sauce
¼ tsp Chinese 5 spice
Dash garlic powder
12 oz broccoli flowerets
14 oz frozen stir fry veggies
For the sauce:
1/2 cup sugar-free apricot preserves
1/8 cup water
2 TB soy sauce, low sodium
1 TB Dijon mustard
1/4 tsp. black pepper
1 tsp. curry powder
½ tsp red pepper flakes
Spray large skillet with cooking spray. Saute’ onions then add chicken (could also use chicken breasts instead of thighs). Sprinkle meat with soy sauce, chili sauce, 5 spice and garlic powder. Continue cooking until lightly browned; stir occasionally. Slightly thaw frozen veggies. Add to skillet with cooked chicken. Cover with lid; stirring occasionally. When veggies are crisp tender add sauce. Mix well and heat through.
Yield: 4 servings. Per serving= 219 Calories; 7g Fat (23.0% calories from fat); 25g Protein; 24g Carbohydrate; 6g Dietary Fiber; 81mg Cholesterol; 894mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 2 1/2 Vegetable; 0 Fat; 0 Other Carbohydrates.
May the nations praise you, O God. Yes, may all the nations praise you. - Psalm 67:5
General's Chicken
cooking spray
2TB diced onion
1 lb boneless, skinless chicken thighs, cut into 1" cubes
1 TB soy sauce, low sodium
1 TB Asian chili sauce
¼ tsp Chinese 5 spice
Dash garlic powder
12 oz broccoli flowerets
14 oz frozen stir fry veggies
For the sauce:
1/2 cup sugar-free apricot preserves
1/8 cup water
2 TB soy sauce, low sodium
1 TB Dijon mustard
1/4 tsp. black pepper
1 tsp. curry powder
½ tsp red pepper flakes
Spray large skillet with cooking spray. Saute’ onions then add chicken (could also use chicken breasts instead of thighs). Sprinkle meat with soy sauce, chili sauce, 5 spice and garlic powder. Continue cooking until lightly browned; stir occasionally. Slightly thaw frozen veggies. Add to skillet with cooked chicken. Cover with lid; stirring occasionally. When veggies are crisp tender add sauce. Mix well and heat through.
Yield: 4 servings. Per serving= 219 Calories; 7g Fat (23.0% calories from fat); 25g Protein; 24g Carbohydrate; 6g Dietary Fiber; 81mg Cholesterol; 894mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 2 1/2 Vegetable; 0 Fat; 0 Other Carbohydrates.
May the nations praise you, O God. Yes, may all the nations praise you. - Psalm 67:5
Monday, May 12, 2008
Ham & cheese broccoli
I made this tonight. It was delicious! and quick and easy!
Ham & Cheese Broccoli
8 oz broccoli flowerets, frozen
1 c. water
1 c. diced lean ham
10 ¾ oz 98% fat free broccoli cheddar soup
2/3 c. whole wheat couscous, uncooked
Boil broccoli with water in a medium saucepan; drain. Add 1 cup of water, ham, and soup. Bring to a boil. Add couscous, cover with a lid and remove from heat. Let sit 5-10 minutes. Stir and serve.
Yield: 3 servings. Per serving= 268 Calories; 4g Fat (13.8% calories from fat); 18g Protein; 43g Carbohydrate; 8g Dietary Fiber; 25mg Cholesterol; 1345mg Sodium. Exchanges: 1 Lean Meat; 1 Vegetable.
"For I know the plans I have for you," declares the Lord. "Plans to give you a hope and a future."- Jeremiah 29:11 NIV
Ham & Cheese Broccoli
8 oz broccoli flowerets, frozen
1 c. water
1 c. diced lean ham
10 ¾ oz 98% fat free broccoli cheddar soup
2/3 c. whole wheat couscous, uncooked
Boil broccoli with water in a medium saucepan; drain. Add 1 cup of water, ham, and soup. Bring to a boil. Add couscous, cover with a lid and remove from heat. Let sit 5-10 minutes. Stir and serve.
Yield: 3 servings. Per serving= 268 Calories; 4g Fat (13.8% calories from fat); 18g Protein; 43g Carbohydrate; 8g Dietary Fiber; 25mg Cholesterol; 1345mg Sodium. Exchanges: 1 Lean Meat; 1 Vegetable.
"For I know the plans I have for you," declares the Lord. "Plans to give you a hope and a future."- Jeremiah 29:11 NIV
Saturday, May 10, 2008
Sweet & Sour Pork
I made this yesterday. It's great!
Sweet and Sour Pork
1 1/2 lbs center cut pork loin roast, cubed
3/4 c. fat free Catalina dressing
2/3 Cup Sugar free apricot preserves
1 TB dried onion flakes
3 small green bell peppers, cut into large chunks
20 oz can pineapple chunks
Spray 3 quart crock pot with cooking spray. Place pork in crock. Combine dressing, preserves, and onion flakes; pour over pork. Add peppers and pineapple with juice. Cook on low 5-7 hours.
Yield: 4 servings. Per serving= 278 Calories; 6g Fat (17.7% calories from fat); 22g Protein; 40g Carbohydrate; 2g Dietary Fiber; 53mg Cholesterol; 100mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 1 1/2 Fruit; 0 Other Carbohydrates.
From the fullness of his grace we have all received one blessing after another. John 1:16 NIV
Sweet and Sour Pork
1 1/2 lbs center cut pork loin roast, cubed
3/4 c. fat free Catalina dressing
2/3 Cup Sugar free apricot preserves
1 TB dried onion flakes
3 small green bell peppers, cut into large chunks
20 oz can pineapple chunks
Spray 3 quart crock pot with cooking spray. Place pork in crock. Combine dressing, preserves, and onion flakes; pour over pork. Add peppers and pineapple with juice. Cook on low 5-7 hours.
Yield: 4 servings. Per serving= 278 Calories; 6g Fat (17.7% calories from fat); 22g Protein; 40g Carbohydrate; 2g Dietary Fiber; 53mg Cholesterol; 100mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 1 1/2 Fruit; 0 Other Carbohydrates.
From the fullness of his grace we have all received one blessing after another. John 1:16 NIV
Tuesday, May 6, 2008
Chickpea Salad
This is an interesting combo. The original recipe had orzo but i have couscous on hand and it has more fiber.
Chickpea Salad
2/3 c. whole wheat couscous, uncooked
1 c. fat free chicken broth
cooking spray
3 c. diced zucchini
1/4 cup parsley, leaves, firmly packed, chopped
15 oz canned chickpeas, drained and rinsed
1/2 cup dried cranberries
1 tsp olive oil, extra-virgin
1/8 cup red wine vinegar
1/8 tsp black pepper, or to taste
Bring broth to boil; remove from heat, add couscous and cover with lid. Spray medium skillet with cooking spray and saute’ zucchini until crisp tender. In a medium bowl, combine parsley, chickpeas, cranberries, oil, vinegar, black pepper. Add couscous and zucchini. Mix well and let flavors combine for one hour. It may be served cold or at room temperature.
Yield: 5 servings (about 1 cup each). Per serving= 198 Calories; 2g Fat (10.2% calories from fat); 8g Protein; 39g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 260mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.
Bless God and sing His praises; for He holds our lives in His hands. Psalm 66:8,9 TLB
Chickpea Salad
2/3 c. whole wheat couscous, uncooked
1 c. fat free chicken broth
cooking spray
3 c. diced zucchini
1/4 cup parsley, leaves, firmly packed, chopped
15 oz canned chickpeas, drained and rinsed
1/2 cup dried cranberries
1 tsp olive oil, extra-virgin
1/8 cup red wine vinegar
1/8 tsp black pepper, or to taste
Bring broth to boil; remove from heat, add couscous and cover with lid. Spray medium skillet with cooking spray and saute’ zucchini until crisp tender. In a medium bowl, combine parsley, chickpeas, cranberries, oil, vinegar, black pepper. Add couscous and zucchini. Mix well and let flavors combine for one hour. It may be served cold or at room temperature.
Yield: 5 servings (about 1 cup each). Per serving= 198 Calories; 2g Fat (10.2% calories from fat); 8g Protein; 39g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 260mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.
Bless God and sing His praises; for He holds our lives in His hands. Psalm 66:8,9 TLB
Peanut Butter cups
These are tasty!
6 TB peanut butter
8 oz Cool Whip Free, thawed
12 tsp chocolate syrup
combine peanut butter and Cool Whip. Spoon into 12 muffin tins. Top each with a tsp of chocolate syrup.
Yield: 12= 79 cals, 4g fat, trace fiber, 8g carb, 2g protein, 48mg sodium, 0 chol.
6 TB peanut butter
8 oz Cool Whip Free, thawed
12 tsp chocolate syrup
combine peanut butter and Cool Whip. Spoon into 12 muffin tins. Top each with a tsp of chocolate syrup.
Yield: 12= 79 cals, 4g fat, trace fiber, 8g carb, 2g protein, 48mg sodium, 0 chol.
Sunday, May 4, 2008
Salisbury Steak
I served this with green beans so the sauce could be sort of a green bean casserole.
Salisbury Steak
Servings 4
1 lb ground beef , 96/4
1 envelope onion soup, dry mix
3/4 cup water
10 3/4 oz Campbell's (U.S.) 98% Fat-Free Cream Of Mushroom Soup
1 cup fat-free beef broth
Mix the ground beef, onion soup mix and water together. It will be mushy! Form into 4 patties. Preheat a large nonstick skillet. Place patties in skillet, and cook on med-high heat, turning so that both sides brown. Mix beef broth and cream of mushroom soup together. Pour over patties, lower heat to med-low, cover and cook for 15-20 minutes. Check occasionally.
Yield: 4 servings. Per serving=
197 Calories; 6g Fat (26.4% calories from fat); 29g Protein; 10g Carbohydrate; 2g Dietary Fiber; 69mg Cholesterol; 1588mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Fat.
Salisbury Steak
Servings 4
1 lb ground beef , 96/4
1 envelope onion soup, dry mix
3/4 cup water
10 3/4 oz Campbell's (U.S.) 98% Fat-Free Cream Of Mushroom Soup
1 cup fat-free beef broth
Mix the ground beef, onion soup mix and water together. It will be mushy! Form into 4 patties. Preheat a large nonstick skillet. Place patties in skillet, and cook on med-high heat, turning so that both sides brown. Mix beef broth and cream of mushroom soup together. Pour over patties, lower heat to med-low, cover and cook for 15-20 minutes. Check occasionally.
Yield: 4 servings. Per serving=
197 Calories; 6g Fat (26.4% calories from fat); 29g Protein; 10g Carbohydrate; 2g Dietary Fiber; 69mg Cholesterol; 1588mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Fat.
Egg Roll Casserole
this was very popular on the WW Recipe Review board but i didn't really like it. mine turned out too...cabbage-y.
Inside-out egg roll casserole (Core)
1/2 cup EACH thinly sliced celery (on the diagonal), red pepper, and onions
1 TBS canola oil
1 bag cole slaw mix (cabbage, carrots, etc.)
1-2 garlic cloves, minced
1/2 tsp. grated fresh ginger root
1/2 tsp Chinese five-spice powder OR allspice
Soy sauce, to taste
Salt and pepper to taste
Chili flakes
Add-ins: 1.5 lb of your choice of COOKED tofu, meat, poultry, or seafood; and your choice of canned, drained water chestnuts, snow peas, canned hearts of palm, canned bamboo shoots, scallions, julienned green beans, etc.
Saute celery/peppers/onion in canola oil for 1 minute. Add garlic, ginger, five-spice, and slaw mix and saute until it starts to cook down. Add soy sauce and chili flakes to taste; saute a bit longer and then add your choice of add-ins. Remaining cooking time depends on add-ins. DO NOT OVERCOOK; cabbage should still have some crunch. Serve alone or with brown rice. Have Chinese hot mustard and/or hoisin sauce on the side for dipping fork into. Also can be wrapped in a 1-pt. tortilla. Good warm or cold
Inside-out egg roll casserole (Core)
1/2 cup EACH thinly sliced celery (on the diagonal), red pepper, and onions
1 TBS canola oil
1 bag cole slaw mix (cabbage, carrots, etc.)
1-2 garlic cloves, minced
1/2 tsp. grated fresh ginger root
1/2 tsp Chinese five-spice powder OR allspice
Soy sauce, to taste
Salt and pepper to taste
Chili flakes
Add-ins: 1.5 lb of your choice of COOKED tofu, meat, poultry, or seafood; and your choice of canned, drained water chestnuts, snow peas, canned hearts of palm, canned bamboo shoots, scallions, julienned green beans, etc.
Saute celery/peppers/onion in canola oil for 1 minute. Add garlic, ginger, five-spice, and slaw mix and saute until it starts to cook down. Add soy sauce and chili flakes to taste; saute a bit longer and then add your choice of add-ins. Remaining cooking time depends on add-ins. DO NOT OVERCOOK; cabbage should still have some crunch. Serve alone or with brown rice. Have Chinese hot mustard and/or hoisin sauce on the side for dipping fork into. Also can be wrapped in a 1-pt. tortilla. Good warm or cold
Friday, May 2, 2008
Chicken of the gods
I might have changed this recipe too much. It was ok. I mean, i really don't think you can go wrong with chicken thighs but it wasn't spectacular. I have other thigh recipes i think are pretty spectacular. So, I'll post the original recipe and then I'll tell you what I did.
chicken for the gods
1 3/4 cups flour
2 Tbsp dry mustard
6 boneless skinless chicken breasts
2 Tbsp oil
1 (10 oz) can condensed chicken with rice soup
1/4 cup water
put flour and mustard in shallow bowl, stir it, then coat the chicken breasts
heat oil in skillet and brown the chicken breasts
put in crock pot, pour condensed soup over the chicken and add water
cover and cook on low for 6-7 hours
makes 6 servings
Ok, I skipped the flouring and frying. I put frozen chicken thighs in a crock pot and poured a can of Healthy Choice chicken and rice soup over them. (might be better to go ahead and use the Campbell's condensed) then i sprinkled a little mustard powder over that and cooked on low for 9 hours.
chicken for the gods
1 3/4 cups flour
2 Tbsp dry mustard
6 boneless skinless chicken breasts
2 Tbsp oil
1 (10 oz) can condensed chicken with rice soup
1/4 cup water
put flour and mustard in shallow bowl, stir it, then coat the chicken breasts
heat oil in skillet and brown the chicken breasts
put in crock pot, pour condensed soup over the chicken and add water
cover and cook on low for 6-7 hours
makes 6 servings
Ok, I skipped the flouring and frying. I put frozen chicken thighs in a crock pot and poured a can of Healthy Choice chicken and rice soup over them. (might be better to go ahead and use the Campbell's condensed) then i sprinkled a little mustard powder over that and cooked on low for 9 hours.
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